Sleep Solutions: Sleeping More Than 24 Hours

Sleep is essential for our physical and mental well-being, but did you know that sleeping for over nine hours a night may indicate a sleep disorder, mental health disorder, or other health issues? While the amount of sleep we need varies with age, activity level, general health, and lifestyle, most adults require at least seven hours of sleep per night. Oversleeping has been linked to diabetes, heart disease, obesity, and an increased risk of death. On the other hand, a lack of sleep can cause sluggishness and an inability to focus. So, how can we ensure we're getting the right amount of quality sleep? Here are some tips to help you optimize your sleep schedule and create a healthy sleep routine.

Avoid caffeine, nicotine, and alcohol before bed

Caffeine, nicotine, and alcohol are stimulants that can negatively impact your sleep. Here's how you can avoid them before bed to improve your sleep quality and duration:

Caffeine

Caffeine is a stimulant that can remain in your system for up to seven hours and take up to 24 hours to be completely eliminated. It can make it harder to fall asleep, cause lighter sleep with more frequent awakenings, and increase the urge to urinate during the night. If you're having trouble sleeping, limit your caffeine intake and avoid it after 2 PM or at least four hours before bedtime. If you're a heavy caffeine consumer, gradually reduce your intake to avoid withdrawal symptoms like headaches, tiredness, and anxiety.

Nicotine

Nicotine is another stimulant that can disrupt your sleep. It can make it harder to fall asleep and increase sleep fragmentation, leading to a more disturbed sleep. Avoid using tobacco or nicotine products close to bedtime, ideally at least two hours before, to improve your sleep quality. If you wake up during the night, refrain from smoking or vaping, as it can further disrupt your sleep by masking typical signs of sleepiness.

Alcohol

While alcohol may make you fall asleep faster, it reduces sleep quality and leads to more frequent awakenings, especially in the second half of the night. It can cause night sweats, nightmares, and headaches, resulting in less restful sleep. Avoid drinking alcohol at least four hours before bedtime to minimize its disruptive effects on your sleep. If you choose to drink, limit your consumption to one or two glasses of wine or beer with dinner, three to four hours before bedtime.

Get regular exercise

Regular exercise is one of the best things you can do for your health, and it can also help you get a good night's sleep. The Sleep Foundation, Johns Hopkins Medicine, and the Cleveland Clinic all recommend regular exercise as a way to improve sleep. Here are some tips to help you get started:

Listen to Your Body

While the general recommendation is to exercise during the day and avoid late-night workouts, the best time to exercise is still an open question. Some people may find that exercising too close to bedtime interferes with their sleep. However, others may not have any trouble sleeping after an evening workout. Listen to your body and pay attention to how your sleep is affected by the timing of your workouts.

Aim for 30 Minutes a Day

Experts recommend spending at least 30 minutes on most days doing something active, such as walking or playing a sport. You don't have to do it all at once; two 15-minute chunks or three 10-minute chunks can also be beneficial. Consistency is key, so try to exercise at the same time every day and make it a part of your routine.

Choose an Exercise You Enjoy

You don't have to train for a marathon to improve your sleep. Pick an exercise you like, whether it's power lifting, yoga, or a brisk walk. Finding an activity you enjoy will help you stick with it and make it a regular part of your routine.

Avoid Intense Exercise Close to Bedtime

While recent evidence has busted the myth that nighttime exercise is always a bad idea, it's still generally recommended to avoid intense workouts too close to bedtime. Intense exercise raises your core body temperature, and you need that temperature to drop before you can fall asleep. Aim to finish your workout at least one hour before bedtime.

Keep a Sleep and Exercise Diary

If you're not sure whether your workout is affecting your sleep, try keeping a diary. Record the exercise you do and how you slept that night. This will help you identify any patterns and make adjustments to the timing or intensity of your workouts.

Create a bedtime routine

Creating a bedtime routine can help you get the recommended amount of sleep each night. A bedtime routine can improve the quality and length of your sleep. Here are some tips to create a bedtime routine:

Decide on a set bedtime

Having a set bedtime and wake-up time is essential for maintaining a consistent sleep schedule. This helps train your brain to naturally feel tired at bedtime. It's important to stick to your chosen bedtime and wake-up time every day, including on weekends.

Put away electronics

Electronic devices such as computers, televisions, smartphones, and tablets emit strong blue light. This tricks your brain into thinking it is daytime, suppressing melatonin production and keeping you awake. Put away all electronics at the beginning of your bedtime routine and avoid using them in the evening as much as possible. If you need to use your phone, turn on the red-light filter well before your bedtime routine.

Have a light snack or bedtime tea

Heavy meals and alcoholic beverages before bed can lead to indigestion and disrupt your sleep. However, going to bed hungry can also upset your stomach. A light snack, such as fruit or yogurt, can help calm your stomach. Cherries, grapes, kiwi, rice, and nuts have been shown to aid sleep. Non-caffeinated herbal teas, especially those with chamomile or lavender, can also induce sleep.

Stretch, breathe, and relax

Relaxation techniques such as deep breathing exercises or progressive muscle relaxation can help release physical and mental tension. A few simple stretches or a massage before bed can prevent cramping. Yoga and meditation have also been shown to improve sleep quality. Mindfulness meditation teaches people to accept their thoughts and manage emotions, enabling sleep onset.

Write down a to-do list or journal

Journaling is a restorative activity that can help sort out thoughts and feelings before bed. If journaling feels overwhelming, start with a simple to-do list. Writing down tasks for the following day can help get them off your mind, allowing you to rest easy.

Prepare your bedroom

Your bedtime routine should include transforming your bedroom into a sleep-friendly environment. Set the thermostat between 65 to 68 degrees Fahrenheit, turn off noisy electronics, dim the lights, and use blackout curtains to block out light. Remove clutter and enjoy your favorite scent with an aromatherapy diffuser.

Remember, your bedtime routine should consist of activities that you find relaxing. You can tailor it to fit your specific needs and sleep environment.

Limit naps to 20 minutes

Napping for longer than 20 minutes can cause you to enter a deeper stage of sleep, which can make you feel groggy and tired when you wake up. This is known as sleep inertia, and it can leave you feeling disoriented and worsen sleepiness.

The ideal nap length is between 10 and 20 minutes, allowing you to get a bit of light sleep to boost alertness without entering deep sleep. During a 10 to 20-minute nap, you enter the first and sometimes second stages of sleep, which is enough to refresh you and provide benefits such as improved performance, increased alertness, and a better mood.

If you nap for longer than 20 minutes, you risk entering the third stage of sleep, which is deeper and more restorative. Waking up from this stage can be difficult, and you may feel groggy and disoriented. Additionally, napping too late in the day or for too long can interfere with your nighttime sleep quality.

Therefore, it is recommended to limit naps to around 20 minutes to maintain healthy sleep habits and ensure you wake up feeling refreshed and energized.

Set a regular sleep schedule

Setting a regular sleep schedule is an important part of improving your sleep. This means going to bed and getting up at the same time every day, including weekends. Having a set time to start winding down is also a good habit.

Sticking to a consistent sleep schedule helps your body get accustomed to a healthy sleep routine. It also helps you avoid sleep loss and sleep debt. If you're trying to get more sleep, going to bed earlier is a good way to increase your sleep time while still allowing you to start your day on time. However, it's important not to spend more time in bed than the recommended hours of sleep each night.

If you're consistently sleeping longer than usual but still feel tired, it may be a sign of an underlying health issue. Consult a doctor if you're concerned about your sleep habits. They can help you determine the cause of your sleep issues and suggest a treatment plan.

Frequently asked questions